Speed play with the planning done for you: after a five-minute warmup jog, the session rolls through surges, sprints, and easy stretches of varying lengths — a minute strong here, thirty seconds flat-out there, a couple of minutes easy to recover — before a three-minute cooldown jog, about 23:30 in all.
Fartlek is Swedish for “speed play,” and the varied intervals are the point: they train every gear and keep a run from feeling like a chore. Treat the easy stretches as genuine recovery and commit to the surges and sprints. Want a different mix? Open the preset in the editor and reshape any effort to suit the road in front of you.
The Galloway run-walk-run method at an even 1:1: ten rounds of 1:00 running and 1:00 walking, with five-minute warmup and cooldown walks. Take the walk breaks from the start — they keep the running fresh.
A recovery-heavy 1:2 ratio: twelve rounds of 0:30 running and 1:00 walking, with five-minute warmup and cooldown walks. The gentlest start in the hub — keep the runs easy.
The 60/120 sprint protocol: eight rounds of a hard 1:00 run with 2:00 of walking recovery, plus five-minute warmup and cooldown walks. Run the efforts strong and controlled — the long walk is there so each one counts.